Here at VeggieSchool, discover three fresh pineapple recipes that preserve bromelain’s anti-inflammatory goodness—light, tropical, and enzyme-rich! Fresh pineapple is one of the body's best natural allies against the pain of arthritis.
🥗 1. Fresh Pineapple Quinoa Salad with Lime-Mint Dressing
Bright, crunchy, and naturally anti-inflammatory, this salad celebrates pineapple’s enzymes and the full spectrum of plant nutrients.
Ingredients (4 servings)
*1 cup (185 g) cooked and cooled quinoa
*1½ cups (250 g) fresh pineapple, diced
*1 medium cucumber, diced
*½ red bell pepper, diced
*¼ cup (40 g) red onion, finely chopped
*¼ cup (5 g) fresh mint leaves, chopped
*2 tbsp fresh cilantro, chopped
*2 tbsp extra virgin olive oil
*Juice and zest of 1 lime
*Pinch of sea salt and black pepper
Directions
1. Combine quinoa, pineapple, cucumber, bell pepper, and onion in a large bowl.
2. In a small jar, whisk together olive oil, lime juice, zest, mint, cilantro, salt, and pepper.
3. Pour dressing over salad and toss gently
4. Serve immediately or chill for up to 2 hours for deeper flavor.
🌿 Nutritional Highlights
🌿Pineapple: Rich in vitamin C, manganese, and bromelain, a natural anti-inflammatory enzyme.
🌿Quinoa: A complete plant protein high in magnesium and iron.
🌿Mint and Cilantro: Aid digestion and support gentle detox.
🌿Lime: Enhances iron absorption and brightens flavor.
💡 Tip: Add toasted pumpkin seeds or avocado for a creamy, satisfying variation.
Other great quinoa salad recipes can be found on this Veggie School site for Confetti Quinoa Salad from Dr. Darlene Blaney, and a yummy Thai Quinoa Salad.
🌮 2. Pineapple Black Bean Lettuce Wraps
Veggie School's crisp, refreshing wraps deliver plant-based protein with an enzyme-rich punch of fresh pineapple.
Ingredients (makes 8 wraps)
*1½ cups (250 g) fresh pineapple, diced small
*1½ cups (250 g) cooked black beans, drained
*½ cup (60 g) red bell pepper, finely diced
*¼ cup (30 g) red onion, minced
*1 small jalapeño, seeded and finely diced (optional)
*Juice of 1 lime
*1 tbsp olive or avocado oil
*Salt to taste
*8 large butter lettuce or romaine leaves
Directions
1, Mix pineapple, black beans, bell pepper, onion, jalapeño, lime juice, oil, and salt.
2. Spoon into lettuce leaves and serve immediately for maximum enzyme benefit.
🌿 Nutritional Highlights
🌿Bromelain: Supports joint and digestive health.
🌿Black Beans: Provide protein, fiber, and antioxidants.
🌿Lime & Jalapeño: Add vitamin C and circulation-boosting capsaicin.
🌿Lettuce: Hydrating and rich in folate.
💡 Variation: Add mashed avocado for creamy texture and heart-healthy fats.
If you are craving a seafood-flavored vegan filler for your next wrap or sandwich, you can't beat Veggie School's delectable recipe for Tunah Spread.
🍍 3. Fresh Pineapple Enzyme Sauce (No Heat!)
A bright tropical topping from Veggie School vegan chefs that keeps bromelain and vitamin C fully active. Great on fruit, yogurt, or roasted veggies.
Ingredients (makes about 1½ cups / 375 ml)
*1 cup (165 g) fresh pineapple chunks
*1 tbsp lime or lemon juice
*1 tbsp raw agave or maple syrup (optional)
*1–2 tsp grated fresh ginger (optional but powerful)
*Pinch of sea salt
Directions
1. Blend all ingredients until smooth or slightly chunky.
2. Use fresh or refrigerate up to 3 days.
🌿 Nutritional Highlights
🌿Bromelain: Helps calm inflammation and ease digestion.
🌿Vitamin C: Strengthens immunity and collagen.
🌿Ginger: Adds synergy for joint and stomach health.
🌿Raw Formula: No cooking means full enzyme and vitamin activity.
💡 Tip: Stir in vegan yogurt for a probiotic, enzyme-rich fusion.
🍍LOVE Pineapple? Veggie School suggests you checkout a
trip to where pineapple-- and other luscious tropical fruit-- grows:
Costa Rica (National Geographic Adventure Map)
The above item is a top-rated on Amazon (4.6 stars) waterproof, tear-resistant travel map of Costa Rica, created in cooperation with Instituto Geografico Nacional, featuring detailed road networks, towns, protected areas, and recreational activities.
Veggie School Take-Away Reflection: “Fresh pineapple doesn’t just taste sunny—it brings the sunshine to your body, too. Keep it raw when you can, and let those enzymes work their quiet miracles.”
🥤 Recipe and photos © 2025 Cynthia Zirkwitz | Veggie School
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Find more quick, healthy vegan recipes and potluck ideas at Veggie School.
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